Main – CrossFit
Main WOD
A: Deadlift (5 x 10 ; add 10# ; rest 2-3 b/t)
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 of
5 wall ball
3 C2B pull ups
1 clean 205/155
Competition WOD
A: Metcon (AMRAP – Rounds and Reps)
@85% effort AMRAP 20
15 wall ball 30/20
12 box jumps 24/20
10 KB swing 70/53
Work on breathing and fluid movements
Try going UB on all sets with rest b/t movements
B: Deadlift (2-2-2-2-2; build over sets)
Rest 3 min after last set then AMRAP 2
of deadlift @ 70% of last set
B2: Metcon (AMRAP – Reps)
AMRAP of DL @ 70% of todays 2 rep
C: Metcon (AMRAP – Reps)
AMRAP 3 of C/J 185/135
Rest 2 min
AMRAP 2 of C/J 155/105
rest 2 min
AMRAP 1 min of C/J 135/95
SWOD
S-: Metcon (AMRAP – Rounds and Reps)
S-A.
Press
65%x5
75%x3
85%xAMRAP
65% 3xAMRAP; rest 2-3 minutes
S-B.
Single Arm DB Press
6×15; rest 60 seconds
*all 15 reps on 1 arm before switching sides
S-C.
3 sets: rest 2 minutes
Ring Pull-Ups x 15-20 reps @40X0
*use a partner to achieve this tempo and rep scheme
S-D.
DB External Rotations 5×12 @40X0; rest 60
5-12lbs DB